Jumping rope combines speed, agility, coordination, balance and even endurance into a single movement. Advanced jump rope moves, such as the double-under, add a power component as well. The two basic types of jumps are the single-under and the double-under. Single-unders are regular jump roping where the rope passes beneath your feet once with every jump. Double-unders are where the rope passes underneath your feet twice with every jump.
Requirements for the double-under: The jump rope passes under your feet two times with a single jump.
Double-unders are a difficult skill to learn, so don't get frustrated. Add a couple minutes of double-under practice to your warm-up and you will be a pro in no time!
Here are a few tips to perfect your double-under:
- Look straight ahead to maintain balance.
- Keep body upright and balanced with the weight on the balls of the feet.
- Jump only high enough to clear the rope (1 inch off the ground)
- Land lightly on the balls of your feet.
- Keep your elbows close to your sides.
- Relax and don't forget to breath!
Below are some jump rope videos that will help you along your way to achieving a double-under.
First, let's take a look at basic jump rope set-up:
Intro to the Jumprope, Buddy Lee [wmv][mov]
Next, is mastering the basic bounce:
Basic Bounce, Buddy Lee [wmv][mov]
Once you feel comfortable there, try some single-under variations:
Jump Rope Variations, Buddy Lee [wmv][mov]
And, finally, you will be able to attempt double-unders:
Double-Unders, Brendan Gilliam [wmv][mov]
And to see some incredible jump rope skills by Buddy Lee, check this out:
Double-Unders, Buddy Lee [wmv][mov]
